HOW TO BEAT

BURNOUT

Charlotte Wilding suggests some strategies to avoid exhaustion

In recent years, burnout has become a significant concern in the UK. According to a 2023 study by the Health and Safety Executive, work-related stress, depression and anxiety account for more than half of all working days lost due to ill health.

What is burnout? It isn’t just feeling tired after a long day at work; it’s a prolonged state of physical and emotional exhaustion. Symptoms include insomnia, irritability, a lack of motivation, headaches and muscle pain. In severe cases, burnout can lead to depression or other serious health conditions. Everyone will handle work and stress differently. Below are some practical suggestions to prevent burnout.

Set your boundaries

The shift towards remote and hybrid work has blurred the boundaries between work and home life, making it challenging to switch off. Create clear boundaries by setting specific work hours and sticking to them. Communicate those boundaries to your team and supervisors. Use techniques like time-blocking to schedule work hours and personal time, and turn off notifications after work to avoid being drawn back into job-related tasks.

Set realistic goals

Unrealistic expectations, whether self-imposed or set by a manager, are one of the main contributors to burnout. So, break down large tasks into smaller, more manageable pieces and prioritise the most critical tasks. Learn to say no to tasks that don’t align with your priorities, and delegate or collaborate on tasks when appropriate.

Prioritise pauses

Make breaks part of your routine. Taking short breaks every 90 minutes can help you refocus. You could try the Pomodoro method, which alternates 25 minutes of focused work with five-minute breaks. Take walks or step outside for fresh air during breaks. Using annual leave days wisely is also crucial. Even if it’s a short ‘staycation’ rather than an overseas holiday, taking time off helps to reduce stress and gives your body and mind time to recover.

Take up new techniques

Mindful practices such as meditation and deep-breathing exercises can help reset your mental state and combat the feeling of being overwhelmed. This doesn’t have to be extensive – simply pausing for a few minutes to take deep breaths can significantly reduce stress and improve focus.

Seek social support

Isolation, particularly for remote workers, can amplify feelings of burnout. Sharing experiences and challenges with trusted friends or colleagues can help you feel less alone and uncover solutions or new perspectives. Make an effort to connect with colleagues through video chats or in-person meetings when possible. Consider joining social or professional groups as well.

Seek employer support

The onus for avoiding burnout shouldn’t always be on the employee. A supportive workplace culture is essential. In recent years, many UK companies have recognised this need and have introduced initiatives to promote employee wellbeing, including flexible work options, mental health resources and encouraging regular breaks and time off. If you feel this support is lacking, speak to a mentor or manager.

Charlotte Wilding is a Chartered Trade Mark Attorney and a Partner at Keltie
charlotte.wilding@keltie.com

Shutterstock.com

In recent years, burnout has become a significant concern in the UK. According to a 2023 study by the Health and Safety Executive, work-related stress, depression and anxiety account for more than half of all working days lost due to ill health.

What is burnout? It isn’t just feeling tired after a long day at work; it’s a prolonged state of physical and emotional exhaustion. Symptoms include insomnia, irritability, a lack of motivation, headaches and muscle pain. In severe cases, burnout can lead to depression or other serious health conditions. Everyone will handle work and stress differently. Below are some practical suggestions to prevent burnout.

Set your boundaries

The shift towards remote and hybrid work has blurred the boundaries between work and home life, making it challenging to switch off. Create clear boundaries by setting specific work hours and sticking to them. Communicate those boundaries to your team and supervisors. Use techniques like time-blocking to schedule work hours and personal time, and turn off notifications after work to avoid being drawn back into job-related tasks.

Set realistic goals

Unrealistic expectations, whether self-imposed or set by a manager, are one of the main contributors to burnout. So, break down large tasks into smaller, more manageable pieces and prioritise the most critical tasks. Learn to say no to tasks that don’t align with your priorities, and delegate or collaborate on tasks when appropriate.

Prioritise pauses

Make breaks part of your routine. Taking short breaks every 90 minutes can help you refocus. You could try the Pomodoro method, which alternates 25 minutes of focused work with five-minute breaks. Take walks or step outside for fresh air during breaks. Using annual leave days wisely is also crucial. Even if it’s a short ‘staycation’ rather than an overseas holiday, taking time off helps to reduce stress and gives your body and mind time to recover.

Take up new techniques

Mindful practices such as meditation and deep-breathing exercises can help reset your mental state and combat the feeling of being overwhelmed. This doesn’t have to be extensive – simply pausing for a few minutes to take deep breaths can significantly reduce stress and improve focus.

Seek social support

Isolation, particularly for remote workers, can amplify feelings of burnout. Sharing experiences and challenges with trusted friends or colleagues can help you feel less alone and uncover solutions or new perspectives. Make an effort to connect with colleagues through video chats or in-person meetings when possible. Consider joining social or professional groups as well.

Seek employer support

The onus for avoiding burnout shouldn’t always be on the employee. A supportive workplace culture is essential. In recent years, many UK companies have recognised this need and have introduced initiatives to promote employee wellbeing, including flexible work options, mental health resources and encouraging regular breaks and time off. If you feel this support is lacking, speak to a mentor or manager.

Charlotte Wilding is a Chartered Trade Mark Attorney and a Partner at Keltie
charlotte.wilding@keltie.com

Shutterstock.com

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